CrossFit Training Cycle / Splits
Part of the crossfit philosophy includes pursuing/learning another sport or activity, and many crossfitters are also martial artists and competitive athletes in a variety of disciplines. However, if you work the WODs hard, you will find yourself at an improved level of fitness, and for lots of us, the WOD is our primary "sport." If you pursue another activity, you will need to balance your work/rest cycles and be sure to allow for recovery. Sometimes, you will need extra days off or to consider a WOD as "active rest" done at a lower intensity.
CrossFit@SASSOM promotes a 5-day on 2-day off training cycle as this works in with the majority of people. Like myself most people have Sunday as a family day and also use it as a rest from training. The main CrossFit web site promotes a 3-day on 1-day off training cycle. Ultimately you need to workout what training cycle / split will work for you and your life, the trainers at SASSOM can help you with this if needed.
An example of Marcus' weekly Training Cycle / Split
| Mon | Tue | Wed | Thurs | Fri | Sat | |
| Morning |
BJJ Light Session |
BJJ Light Session |
BJJ Light Session |
Sparring Muay Thai & MMA |
||
| Mid Day | CrossFit Met Con | CrossFit Met Con | CrossFit Met Con | CrossFit Strength | CrossFit Strength | BJJ |
| Evening | Muay Thai | BJJ | Muay Thai | BJJ |
As you can see this is a full week of training and sometimes I need to drop a session or use a session as an active recovery because my body is just too run down. If I do drop a session it is normally the Wednesday CrossFit Met Con workout that goes. I have worked up to this volume of training over time, and I also get regular massage's to assist my bodies recovery.